Fist push-ups are more challenging and more beneficial for body development than palm push-ups. They use the muscles of the triceps, forearms, pecs and delts. Moreover, they help to strengthen the knuckles and place the fist in the optimal position for punching. You need the perfect technique for doing push-ups on your fists in order for them to bring tangible results.
Instructions
Step 1
Lie on the floor with a wall or other type of support under your heels. It is necessary to fix the position of the body relative to the floor in order to avoid slipping and unnecessary movements associated with returning the body to its original position.
Step 2
Spread your arms wide to the sides and bend them at the elbow at an angle of ninety degrees. Make a fist and rest on the floor so that your weight is supported by the knuckles of your index, middle, and ring fingers. The main center of gravity should be on the knuckle of your middle finger.
Step 3
Clench your fingers into a fist and lift your body off the floor, straightening your arms all the way. Do not stand at the top of the amplitude, keep your arms tense. The main difficulty with push-ups is to maintain the original position of the back. It should be straight, the stomach should not sag, the body should form a single line with the line of the legs. At the moment of raising the body, the shoulders should go first, the waist should not bend up or down.
